3 sets of:
8 Romanian Deadlifts (light)
2 minutes lacrosse ball Glute smash (each side)
Deadlifts - 4 sets of 6-10 reps @ less than or equal to 70% or testing weeks weights.
:80 seconds rest between sets.
*1 second up, 4 seconds down.
Shoulder Press (same sets, reps tempo and rest periods as Deadlifts).
4 sets of:
Upright Row (5 full reps, 5 top half reps, 5 bottom half reps, 5 full reps)
:30 seconds rest
10 Dumbbell Shoulder Press'
:60-:90 seconds rest
As Many Rounds As You Can in 15 minutes of:
12 Leg Curls
12 Alternating Dumbbell Front Raises (6 each arm)
15 Seated Calf Raises (set up on the smith machine)
12 Dumbbell Side Raises
3 sets of 20-30 GHD Sit ups